Standing Cable Hip Extension
Primary
Glutes
Secondary
Hamstrings
Equipment
Cable
Difficulty
Beginner
Type
Hinge
Standing Cable Hip Extension
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Standing cable hip extension extends your leg straight backward against cable resistance while facing the machine, isolating your glutes through the hip extension pattern. The cable provides constant tension throughout the range of motion, and the standing position adds a balance component that bodyweight kickbacks lack.
When to use it
Use as isolation exercise for glute development.
Who it's for
All levels seeking direct glute activation.
Face the cable machine with an ankle strap attached to a low pulley. Keep your standing leg slightly bent and hold the frame for balance. Extend your working leg straight back by squeezing your glute—do not arch your lower back to get the leg higher.
Standing Cable Hip Extension — targeted muscles
Also targets: Hamstrings
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How do you perform the Standing Cable Hip Extension?
- 1
Attach ankle strap to low cable pulley.
- 2
Face the machine and secure strap to ankle.
- 3
Hold machine for stability and balance.
- 4
Extend working leg straight backward.
- 5
Squeeze glute at full hip extension.
- 6
Return with control against resistance.
What are the best tips for the Standing Cable Hip Extension?
Keep standing leg slightly bent.
Avoid arching lower back excessively.
Focus on glute contraction not height.
When to Use the Standing Cable Hip Extension
Program standing cable hip extensions as a glute isolation exercise when you want constant tension, for variety from hip thrusts, or as a finisher. Use moderate to high reps with controlled tempo. They pair well with cable pull-throughs.
Common Standing Cable Hip Extension mistakes
Using momentum to swing the leg.
Bouncing or using momentum during the Standing Cable Hip Extension takes work away from your Glutes (gluteus maximus) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Excessive lower back arching.
A compromised back position during the Standing Cable Hip Extension puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not squeezing glute at peak.
Hip hinge movements like the Standing Cable Hip Extension demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Standing Cable Hip Extension — who it's best for
All levels seeking direct glute activation.
How to Program the Standing Cable Hip Extension
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps per leg. Rest 45 seconds.
What are good alternatives to the Standing Cable Hip Extension?
Cable Kickback
Hip Extension Machine
Donkey Kick
Other Variations
- Kneeling Cable Hip Extension
- Bent Knee Cable Extension
Frequently Asked Questions About the Standing Cable Hip Extension
The Standing Cable Hip Extension primarily targets the Glutes (gluteus maximus), making it an effective exercise for glutes development. Secondary muscles worked during the Standing Cable Hip Extension include Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Standing leg.
Yes, the Standing Cable Hip Extension is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels seeking direct glute activation. Start with lighter weights to master proper form before progressing.
For the Standing Cable Hip Extension, the recommended approach depends on your goals. 3-4 sets of 12-15 reps per leg. Rest 45 seconds. For strength, use 8-10 reps per leg. For muscle growth, perform 12-15 reps per leg. For endurance, complete 15-20 reps per leg.
The Standing Cable Hip Extension typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Standing Cable Hip Extension include: Cable Kickback, Hip Extension Machine, Donkey Kick. These exercises target similar muscle groups as the Standing Cable Hip Extension and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Keep core engaged throughout.
- Dont hyperextend the spine.